We all have days at work when everything feels like it’s happening at once. The stakes are high, you’re under pressure to deliver a project on time and on budget, and you know that if you don’t get this right, the consequences could be dire. It’s no wonder stress levels can be off the charts when things are going badly—and worse yet when they’re going well.
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Reduce the noise in your day
The first step is to reduce the noise in your day. Turn off your phone, computer, TV, and all notifications. Close all windows and doors. Use a noise cancelling headset or earplugs if necessary to create a quiet space for yourself where you can think clearly and focus on what’s important.
Know what triggers panic-inducing emotions
Having a panic attack is one of the most terrifying experiences. It can feel like you’re losing control and everything around you is spinning. So how do you deal with the situations that trigger these panic-inducing emotions? Recognizing what those triggers are and dealing with them accordingly. While everyone has different types of triggers, there are some general strategies for dealing with them:
- Know your own triggers so that you can recognize when they’re coming on. If you have social anxiety, being in large crowds might cause panic attacks because it makes it difficult for us to escape if we need to get away from something or someone. If we have a physical condition such as chronic fatigue syndrome, having too much stimulation might make our symptoms worse so we should try not to exert ourselves too much at work or during activities outside of work (especially if they involve exercise). In short: know yourself!
- Be aware of how your body reacts when faced with various stressors at work so that when something happens unexpectedly (like someone tells an inappropriate joke), then it won’t seem like such a big deal because A) You already know what happened; B) This wasn’t actually anything new; C) The best way
Seek out a digital coach
The first step to dealing with overstimulation is understanding that it’s a real problem. If you work in an environment where there is no limit to the amount of technology available, seek out a digital coach. A digital coach can help you set goals and get unstuck.
They can also help you create a plan for achieving those goals and staying on track when you feel overwhelmed or stressed out by all the technology around them (or maybe because of it). With their assistance, they can even help find new ways to cope with stress.
Set boundaries with co-workers and family members
The most important thing you can do is to make sure everyone understands how you work best. If possible, set clear expectations for how much time you need to be alone or in silence each day, as well as when your “busy” hours are (for example, afternoons). Once the expectations are set and shared with others, it’s up to them to respect those boundaries – don’t feel obligated if someone asks you for something outside of your parameters!
Get help when needed. If there’s one thing that should be added onto this list of tips for handling overstimulation at work, it’s asking for help when needed. Not all people are built equally; some have higher thresholds than others before feeling overwhelmed by stimulation around them. Also keep in mind that even though we’ve listed these tips under “handling overstimulation at work,” they’re applicable outside of the office as well!
Whether it’s having an intense conversation with friends or trying out a new exercise class while on vacation abroad—there may come a time where what works best doesn’t align with what seems logical based solely off its title (elevator music vs jazz club).
Practice calming skills before you leave for work in the morning
There are many ways to do this, but here are some examples:
- Meditate. If you haven’t tried meditation before, set a timer and spend 2-3 minutes focusing on your breath. Start by counting to 10 as you inhale and then exhale, but if that’s too challenging or doesn’t feel right for you, simply focus on breathing deeply without counting at all. This can help bring your body back into balance so it’s ready for whatever comes next during the day.
- Do a few stretches or yoga poses (see below). It’s fine if this isn’t something that works for everyone – just choose one stretch that feels good and give it a try! If stretching isn’t an option either because of time constraints or because they’re physically uncomfortable due to injuries/sore muscles/etc., other calming activities might include: guided imagery exercises; visualization exercises; practicing muscle relaxation techniques; listening to relaxing music through headphones while working (or any other form of distraction); or even just closing one’s eyes briefly every so often throughout the day when possible.*
A little bit of preparation can help you deal with stress overload at work.
Sometimes, you’re going to feel stressed out at work. There’s no way around it. Your boss is a jerk, your coworkers are all talking about you behind your back and your deadlines are coming up fast. It’s normal! However, if you find that stress is affecting your productivity and causing negative health effects (like stomach pains or headaches), it might be time for a change in routine.
Now that we’ve established that there will probably be times when things get overwhelming at work, let’s talk about how to prepare yourself for them ahead of time so they don’t hit as hard when they do come up. Here are five tips for handling workplace stress overload:
- Prepare mentally and physically before starting work each day: This sounds easy enough but lots of people forget this step! A little bit of preparation can go a long way towards helping you manage the stresses of office life with ease and gracefulness by making sure both body AND mind are ready for anything! Things like eating breakfast or taking some quick deep breaths before walking into the office can help reset both mind and body into an alert state so they’re ready to take on whatever comes their way throughout the day.”
If you’re finding yourself overwhelmed by stress at work, know that it’s not your fault. With so many demands on our time and attention in the office, it’s easy to feel like you’re drowning in a sea of demands. But with just a little bit of preparation and self-care, you can be better equipped to handle these situations – and hopefully reduce their frequency over time!